There’s so much pressure coming at us from all angles these days. We often end up feeling ‘plugged in’ 24/7 and lose the art of relaxing and prioritising some time for ourselves. Juggling all of the demands placed on us, especially under the new way we live with COVID-19, takes its toll on our mental health.

This article is designed to help you set some healthy boundaries and take achievable action by incorporating a few easy changes into your daily life.

Mental health matters and it’s important to recognise the signs of when you are starting to dip so you can take corrective action and get back on track. It’s a lifelong process. Set backs will come and go but if you start to establish a tool kit of activities that works for you, your resilience will grow and you’ll bounce back quicker every time.

I take inspiration from Brené Brown when she said:

Awareness is key. Once you have identified that you’re not feeling your usual self, that’s the first step to owning it and taking corrective action. It’s a sign of strength to take ownership and try to get better. You may be able to sort things out yourself, or you may need support. It doesn’t matter. The fact that you’ve taken note and are taking action is awesome. Don’t judge or berate yourself - nurture yourself with kindness, acceptance and compassion.

Here’s a few ideas of things you can tweak or add or alter in your daily routine to start changing things for the better;

1.Routine, routine, routine.

Start to get your body clock into rhythm if it’s not already. Have a regular sleep and wake up time, and have some digital free time before bed.

2. Never underestimate the power of sleep!

Sleep is healing! I know when I’ve been sleep deprived (when I had a newborn baby, was severely jet lagged or experiencing insomnia), I can go a little cray, cray! You can’t think clearly and may be ultra sensitive or even angry. Try and get a healthy sleep pattern reestablished. Do something relaxing before bed time, have digital free time, meditate, have a warm bath, use lavender oil… whatever works for you but get that sleep pattern back on track ASAP.

Beyond Blue has some great articles and forums on sleep and Panda has some great resources on sleep for new mums.

3. Move it baby!

Exercise releases happy hormones! If you’re not an exercise junkie, don’t stress, you don’t need to be! Just go for a walk, and if it’s more than you normally do, then you’re moving more so that’s great! Arrange to meet a friend in your lunch hour and combine a catch up with getting your steps up. You’ll top up on your vitamin D too! Speed it up, and make it a brisk walk. Another option is to attend a fitness class or do one from home (there are many fantastic services out there, and our On Demand library is full of great classes). Get your heart and lungs pumping, a bit of a sweat on, and everything will start moving and feeling better. Exercising will have a roll on positive effect into other areas of your life as it will make you want to eat healthier foods and it will help you sleep well. Move it baby!

4. Nourish your body

A healthy diet is pivotal to a healthy mind and a healthy body. Here’s a few words from Nutritional Therapist, Eva-Maria Heikenwalder, to explain the nitty gritty:

‘The gut and brain are in constant communication via nutrients, hormones and a direct link via the vagus nerve. In fact, the gut sends 9 x more messages to the brain than vice versa. Therefore, it comes of no surprise that what we eat has a direct impact on mental health.

The 'Mediterranean Diet' is widely recognized as one of the healthiest dietary patterns for mental health. It is a mostly plant-based diet with abundant vegetables, whole grains, healthy fats, nuts and pulses, as well as fruit for dessert and an occasional glass of red wine.

Food always serves as information for the body. By cutting out processed foods, sugar and trans fats, the Mediterranean Diet truly nourishes the body. Instead of sending distress signals due to sugary or hyper-processed foods, the gut can send nutrients around the body and communicate a feeling of peace and calm to the brain.’

Eva-Maria Heikenwalder, M.A., DipION, mBANT, CNHC Registered Nutritional Therapist, learn more.

5. Set digital boundaries for yourself

Unplug yourself! Have some time away from your PC and off your phone. You don’t need to reply to every email and phone call immediately, prioritise and set boundaries, most things can wait even just half an hour. Be true to your boundaries so you can focus on getting stuff done without constant interruptions. Back in my corporate and consulting days, I was a shocker for being super duper responsive and this often led to working longer hours and in a state of overwhelm and stop-start focus. It all comes down to boundaries so be strict and set them - this will enable you to really focus on the task at hand and establish some self-respect and self-care in your work environment. People will get used to the fact that you will get back to them when you have a chance, your productivity will improve and so will your sense of inner calm.

If you or someone you know is in crisis and in need of urgent help, contact the following organisations who can provide help.

Lifeline Australia: 13 11 14

Beyond Blue: 1300 22 4636

WHAT MAKES FOR A HAPPY HEALTHY YOU? Your Mental Health Matters! Part 1

‘The gut and brain are in constant communication via nutrients, hormones and a direct link via the vagus nerve. In fact, the gut sends 9 x more messages to the brain than vice versa. Therefore, it comes of no surprise that what we eat has a direct impact on mental health.

The 'Mediterranean Diet' is widely recognized as one of the healthiest dietary patterns for mental health. It is a mostly plant-based diet with abundant vegetables, whole grains, healthy fats, nuts and pulses, as well as fruit for dessert and an occasional glass of red wine.

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WHAT MAKES FOR A HAPPY HEALTHY YOU? Your Mental Health Matters! Part 1

‘The gut and brain are in constant communication via nutrients, hormones and a direct link via the vagus nerve. In fact, the gut sends 9 x more messages to the brain than vice versa. Therefore, it comes of no surprise that what we eat has a direct impact on mental health.

The 'Mediterranean Diet' is widely recognized as one of the healthiest dietary patterns for mental health. It is a mostly plant-based diet with abundant vegetables, whole grains, healthy fats, nuts and pulses, as well as fruit for dessert and an occasional glass of red wine.

WHAT MAKES FOR A HAPPY HEALTHY YOU? Your Mental Health Matters! Part 2

What makes for a happy, healthy you? - Exercise

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